THIS WEEK
WEDNESDAY - 2 minutes on, 1 minute off with jog recovery toward downtown. Workout ends on the way back at the signal at YV and Clayton Road. Pace should be 3-mile pace + 10-15 seconds. Be consistent with your pacing, I know you might be able to go faster, but consider where we are in the season.
FRIDAY - at the track. 1K repeats x5, 2 minute rest between 1K's. Pace should be at 3-mile pace.
WEEK OF JAN 23-27
TUES - at the track. 600/400/200 x3. 90 seconds rest after the 600's, 60 seconds rest after the 400's and 200's. 4-minute rest between sets. 600's should be at 2-mile pace, 400's at mile pace, 200's at 800 pace.
FRIDAY - at Newhall. 4/3/2/1 minutes on, with equal amounts of rest x2. Make the 4 and 3-minute segments at 3-mile pace, and the 2 and 1-minute segments at 2-mile pace.
WEEK OF JAN 30 - FEB 3
TUES - at the track. 800 x2 at 3-mile pace, 90 seconds rest between reps. 3 minute rest. Then 400 x4 with 60 seconds rest between reps. For the 400's cut down each rep with your pacing. Start at 3K pace on the first one, and work your way down to mile pace for the final 400 rep. 3 minutes rest. Then 800 x2, 90 second rest between reps, pace should be at 3K pace.
The workout will look like this. 800/800/400/400/400/400/800/800.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
WEDNESDAY - 2 minutes on, 1 minute off with jog recovery toward downtown. Workout ends on the way back at the signal at YV and Clayton Road. Pace should be 3-mile pace + 10-15 seconds. Be consistent with your pacing, I know you might be able to go faster, but consider where we are in the season.
FRIDAY - at the track. 1K repeats x5, 2 minute rest between 1K's. Pace should be at 3-mile pace.
WEEK OF JAN 23-27
TUES - at the track. 600/400/200 x3. 90 seconds rest after the 600's, 60 seconds rest after the 400's and 200's. 4-minute rest between sets. 600's should be at 2-mile pace, 400's at mile pace, 200's at 800 pace.
FRIDAY - at Newhall. 4/3/2/1 minutes on, with equal amounts of rest x2. Make the 4 and 3-minute segments at 3-mile pace, and the 2 and 1-minute segments at 2-mile pace.
WEEK OF JAN 30 - FEB 3
TUES - at the track. 800 x2 at 3-mile pace, 90 seconds rest between reps. 3 minute rest. Then 400 x4 with 60 seconds rest between reps. For the 400's cut down each rep with your pacing. Start at 3K pace on the first one, and work your way down to mile pace for the final 400 rep. 3 minutes rest. Then 800 x2, 90 second rest between reps, pace should be at 3K pace.
The workout will look like this. 800/800/400/400/400/400/800/800.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
1st Annual XC Turkey Trot fun run!
Its been some time since we have all gotten together for a run. Join coach Sara, Kevin and Tim as we run a 5k loop starting at the clock in Downtown Concord. We will unofficially run the mapped out course used for the traditional Concord Turkey Trot. All are welcome to join for this run/jog /walk and burn some calories so you have more room for the ThanksGiving meal.
Time:
8:00
Map below, ignore the mile markers as they are not accurate.
For additional information you can visit the Instagram page @cvchsxctf
Check out pictures and video below from meets:
Tanya White just sent us pictures from the entire season. They can be found under the photo drop-down on our media tag.
DAL Championships: https://lorilarksphotography.smugmug.com/Championship-Season-Cross-Country-Race-on-11-9-19/n-kZGSRp
DAL #1: https://lorilarksphotography.smugmug.com/DAL-no-1-on-10-2-2019/n-XM4Rds
2019 Nike Video from Lori Larks: https://vimeo.com/362155055
2019 Nike Pictures from Lori Larks:https://lorilarksphotography.smugmug.com/Nike-Invitational-9-21-19/n-HFKhhF
2019 Ed Sias Pictures from Lori Larks: https://lorilarksphotography.smugmug.com/ED-SIAS-INVITATIONAL-9-14-19/n-QJP7fp
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
Tanya White just sent us pictures from the entire season. They can be found under the photo drop-down on our media tag.
DAL Championships: https://lorilarksphotography.smugmug.com/Championship-Season-Cross-Country-Race-on-11-9-19/n-kZGSRp
DAL #1: https://lorilarksphotography.smugmug.com/DAL-no-1-on-10-2-2019/n-XM4Rds
2019 Nike Video from Lori Larks: https://vimeo.com/362155055
2019 Nike Pictures from Lori Larks:https://lorilarksphotography.smugmug.com/Nike-Invitational-9-21-19/n-HFKhhF
2019 Ed Sias Pictures from Lori Larks: https://lorilarksphotography.smugmug.com/ED-SIAS-INVITATIONAL-9-14-19/n-QJP7fp
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
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"If there is one thing I know, you have to run a lot, then run some more, then run some more. If you don't love it, you're not going to be able to last long enough to get good enough."
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous